Main – CrossFit
CrossFit PPG upper (No Measure)
row 500m
10m inchwarm
10m spider walks
x2
10 pvc passthroughs
10 pushups
10 situps
10 mountain climbers
20:00 gymnastic work (muscle up, pullups, ring dips, hand stand pushups)
Pick any gymnastics movements and spend 20:00 working on it.
Metcon (Time)
50-30-10
wallballs (20/14)
squats with medball
run 200m w/ wallball